23d • Strength
Jumpers Knee
in this video are some things you can do to help the Jumpers Knee gain tolerance again to help regulate pain management and enhance performance again.
ISOMETRICS: do these DAILY, even 2x per day.
3-5 Sets, 30-45 Seconds Each. Up to 2 Minutes rest as needed.
For the ones that have weight, you should start with body weight and then just like any strength training, gradually add weight.
Weight distribution of the foot: make sure when flat footed and lifting weights actively or isometrically, the weight is spread out from the HEEL, Ball of the foot beneath the big toe and the pinky toe. This will create a TRIANGLE of pressure, further strengthening the arches.
If you have to start with BILATERAL (Being on both feet) and then slowly work in UNILATERAL(1 legged/split stances), do so.
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Jumpers Knee
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